Bodyweight Lateral Lunge

Bodyweight Lateral Lunge is a resistance exercise - strength exercise involving Gluteus maximus, Quadriceps, Adductor magnus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Quadriceps, Adductor magnus
Secondary muscles: Gluteus medius, Abdominals
Exercise type: Resistance exercise - strength

Exercise technique

Preparation
Stand with your feet together and clasp your hands in front.
Side step
Step one foot sideways and plant it on the floor.
Hip path
Send the hip on the stepping side backward.
Knee
Bend the knee on that side and transfer your weight onto that leg.
Other leg
Keep the opposite knee extended and its foot on the floor.
Return
Push the floor sideways through the sole of the bent leg.
Bring together
Return your foot to the start and straighten your torso.

Key technique points

Do not turn your feet outward unnecessarily.
Bend your knee in the direction of your foot.
Lower by moving your hips backward.
Do not lift the heel of the straight leg.
Do not force an inner-thigh stretch.
Do not turn your chest fully toward the floor.

Common mistakes

Only leaning sideways

Without hip and knee flexion, the movement is not a lunge.

Knee moving inward

The lateral push no longer aligns with foot pressure.

Standing on the foot edge

This narrows the supporting base of the foot.

Lifting the opposite foot

This turns a wide-base transition into a single-leg balance.

Taking an excessively wide step

This makes a controlled push back more difficult.

Pushing the hips forward

This prevents sitting back and folds the torso sideways.

Frequently asked questions